Hello everyone, I am Ashish Arora and in this article of mine I will be discussing with you the benefits of peas.
Green peas, botanically classified as a fruit, have been used as vegetable, for cooking purposes, since ages. They can be described as the small, spherical seeds or the pods of the legume Pisum sativum. Green peas are mainly cultivated during the cool season i.e. from the start of winters to early-summers. Apart from being very rich in protein, they hold a high nutritional value in the form of vitamins and minerals too. Owing to this, they have been associated with a large number of nutrition benefits. If you want to learn more about the health benefits of eating green peas, read on.
Frozen, canned, and dried peas are available year-round. Fresh peas are found chiefly in the spring, but varieties like snow peas are often available year-round.
Nutritional Value of Green Peas
Given below is the amount of nutrients in 100 gm of green peas
• Carbohydrates - 14.5 g
• Sugars - 5.7 g
• Dietary fiber - 5.1 g
• Fat - 0.4 g
• Protein - 5.4 g
• Vitamin A - 38 μg
• Beta-carotene - 449 μg
• Thiamin (Vitamin B1) - 0.3 mg
• Riboflavin (Vitamin B2) - 0.1 mg
• Niacin - 2.1 mg
• Pantothenic Acid (Vitamin B5) - 0.1 mg
• Vitamin B6 - 0.2 mg
• Folate (Vitamin B9) - 65 μg
• Vitamin C - 40.0 mg
• Calcium - 25.0 mg
• Iron - 1.5 mg
• Magnesium - 33.0 mg
• Phosphorus - 108 mg
• Potassium - 244 mg
• Zinc - 1.2 mg
• Energy - 80 kcal (340 kJ)
Health & Nutrition Benefits of Eating Green Peas are as follows:
1. They are a good source of protein, B vitamins, magnesium, phosphorus, manganese, iron, and potassium.
2. Peas are rich in water soluble fibers those promote a good intestinal health and by binding with cholesterol they help excrete it.
3. The high amount of iron and vitamin C in green peas has been found to help strengthen the immune system.
4. Green peas are rich in dietary fiber, making them good for those suffering from constipation.
5. The lutein present in green peas helps reduce the risk of age-related macular degeneration and cataracts.
6. Green peas slow down the appearance of glucose in the blood and thus, help keep the energy levels steady.
7. Green peas have been found to aid energy production, nerve function and carbohydrate metabolism.
8. Being low in calories, green peas are good for those who are trying to loose weight.
9. Green peas provide the body with those nutrients that are important for maintaining bone health.
10. Studies have indicated that green peas might prove beneficial for those suffering from the problem of high cholesterol.
11. The folic acid and vitamin B6 in green peas are good for promoting the cardiovascular health of an individual.
12. Being rich in antioxidants, like vitamin C, green peas can help keep cancer at bay.
13. Dried peas are an excellent source of fiber. Green peas are a good source of vitamin C, vitamin K, and carotenes. Even though dried peas contain
less nutrients than fresh peas, they are more calorie-dense due to their lack of water.
14. They also help the energy to keep steady by slowing the appearance of glucose in the blood.
15. They are the richest vegetable in thiamin (vitamin B1). This vitamin is essential for our energy production, nerve function and carbohydrate metabolism.
16. Pea juice seems to be benefic for people with Celiac Disease. Those people have trouble absorbing fats and peas juice help the intestines to reabsorb food properly by mending the small intestine membrane which have been damaged by gluten.
17. The high vitamin C content is a great natural antioxidant that protects the body from cell damage.
18. Fresh garden peas are slightly diuretic in action.
19. People who have a vitamin A deficiency should eat them raw, liquefied, or in juice. They should be eaten in combination with non¬starchy vegetables to get the full value of the vitamin Athey contain.
20. They also give relief to ulcer pains in the stomach because they help use up the stomach acids.
21. Green peas are the excellent source of iron. The mineral iron helps to transport oxygen form the lungs to the rest of the body. its regular consumption also helps to prevent anemia
22. Folic acid, along with B6, lowers homocysteine levels in the blood. This is a substance that encourages “bad cholesterol” to oxidize and block arteries, leading to heart attacks and strokes. Therefore, green peas reduce the risk of heart problems.
23. Green Peas has the ability to dissolve clumps of red blood cells that are destined to become clots eventually. This clot prevention is due to the presence of special plant protein called lectins.
24. Vitamin K in peas also contributes to bone health. It raises osteocalcin (a non-collagen protein in the bone) levels, and thus strengthens the bones. Moreover, it maintains the clotting of blood.
25. Green peas provide nutrients that are important for maintaining bone health.
The best quality pea is one that is young, fresh, tender, and sweet. Use fresh, young peas in order to obtain the greatest food value and flavor. The pod should be velvety soft to the touch, fresh in appearance, and bright green in color. The pods should be well filled and the peas well developed, but not bulging. The large ripe pea is really a seed and should not be considered a vegetable.
Tips: To get the maximum benefits from peas, they should not be overcooked. It is best to parboil them for use in salads.
So next time add peas to your shopping list, even kids love them.
I hope this research of mine will help you in many ways in your daily life.
Author Brief – Dr. Ashish arora is a consultant homeopathic physician who is known amongst his patients for his politeness and his counseling skills. Other than the medical profession Dr. Ashish is very passionate for pencil sketching and photography.